Weight loss diet starts with understanding and controlling calorie intake
According to the book “calorie and protein intake” published by the World Health Organization, “a healthy adult woman needs 1800-1900 calories a day, while a man needs 1980-2340 calories.”
Among them,
The protein intake should be 10% – 15% of the daily calorie requirement of human body;
Carbohydrate intake should not be less than 55% of the daily calorie requirement of human body;
Fat intake should not exceed 30% of the daily calorie requirement.
In addition, the daily intake of salt should not exceed 6 grams,
The daily intake of dietary fiber should not be less than 16 grams.
Based on the above,
We often say how many calories do you need per meal?
and how many calories do you need per day?
What kind of food can help us lose weight better?
How to maximize the weight loss effect of a day’s diet?
1.[breakfast]
Breakfast is an extremely important meal to open and speed up the metabolism of the day. It can help to excrete bile, dilute blood concentration, raise blood sugar, and then make the body have “energy” to consume calories. Whether it’s weight loss or not, eating is essential,
- Breakfast key words:
7-8 o’clock is the best time
Don’t eat too much.Seven points full
Light nutrition
cereal
high protein
Calcium supplement in dairy products
- Food choices:
Whole wheat bread, eggs, milk, vegetable juice, fruit
The simplest match: 1 cup of milk + 1 whole wheat bread + 1 egg (it is actually a perfect breakfast.
- Breakfast minefield（Don’t do that）：
1. Have breakfast when you get up.
Just get up, the spleen and stomach are still resting, and eating at this time will cause a great burden on the stomach and intestines.
2. Eat whole wheat bread with various sauces.
Yes, the sauce is more delicious, but these sauces are high in sugar and heavy in fat. Eating them will only increase the body’s fat content, and it will not have the effect of slimming.
2. Eat greasy food
Although very delicious, but diet breakfast or avoid greasy.
4. Cake for breakfast (cake, doughnut, etc.)
I used to like this kind of food to make breakfast, because eat sweet very happy. But in fact, there are a lot of sugar and cream in the food, the calories are about 1000 calories, and will let you appetite.
2. [lunch]
As a connecting link between the preceding and the following, the role of pick-up in the diet of the day should not only supplement the consumption in the morning, but also ensure the energy in the afternoon.
- key word:
Full stomach
healthy
staple food
Vegetables
Meat and vegetable 1:3
High protein food
- Food choices:
One staple: carbohydrates. Grapefruit size of a coarse grain bread, steamed bread, noodles, 100g rice and other staple food;
Three servings of vegetables: vitamins and cellulose. Green vegetables are the main vegetables, the color is better, according to the different food intake of people;
A meat: the first choice is fish, followed by shrimp, chicken, and red meat such as beef, mutton and pork. The size is the size of the business card.
A fruit: apple, or other seasonal fruit, is best.
A handful of nuts: walnuts, hazelnuts, almonds and so on, about 10 ~ 15 grains are good.
For example, 100g rice + 150g vegetable + 100g meat + a bowl of soup
- Lunch “minefield”（Don’t do that）：
1.Try not to eat fried food
This kind of meat is easy to fat, you can eat steamed, boiled, or fried. Try to reduce salt and oil.
2. Eating too fast
Eating for speed will slow down the digestion and absorption process of food nutrition by gastrointestinal tract, thus affecting the normal exertion of mental or physical work ability in the afternoon, and also make you quickly obese.
- Tips for lunch
1. Half an hour before meals, you will eat 3 lozhi burning soft candy to promote metabolism and reduce fat accumulation.
2. Lunch starts with soup, preferably vegetable soup, to relieve hunger, enhance satiety, reduce the intake of heat in the meal, and drink soup before meals can warm the stomach, which is good for gastrointestinal health.
3. Don’t sit or lie down for half an hour after eating. Although it’s very comfortable, it’s easy to gain weight and it’s not good for your stomach.
3. [dinner]
Many people lose weight will not eat dinner, so will thin? meeting. But it’s depressing and unhealthy. What’s more, if you don’t have enough willpower, it’s easy to have a late night snack if you don’t have dinner, and it’s hard to digest the food after eating late at night
- key word:
light
Before 7:00
You can choose a substitute meal
- We can choose food: porridge, milk shake, fruit and vegetable, protein bar, etc
The simplest collocation, such as porridge
- Dinner “minefield”（Don’t do that）：
1. After a busy day, you should eat some rich rewards.
Because everyone has more time in the evening, so often dinner is the most abundant. However, you can’t lose weight! It’s best to eat no more than 200 calories for dinner.
2. Don’t drink some stimulant drinks, such as coffee and tea.
- Tips for dinner
Try not to eat, including water, 2 hours before going to bed
This can easily cause a burden on the stomach. Drinking water at night can easily lead to edema, and has an impact on deep sleep.
This is probably the case. A regular and balanced diet throughout the day will not only be detrimental to weight loss, but also very important to our health!
If there are other questions about weight loss, please contact me!!! Pay attention to health while losing weight. Love you all.
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